How carbohydrates are utilized during exercise.

• What are some good food sources for supplying carbs before, during, after exercise?

Always eat a good breakfast. What does that mean? A good breakfast may consist of whole-grain cereals or bread and low-fat milk (I like whole milk), juices, bananas and yogurt. Sometimes you may need to eat during your activity and it can be done of course. If you listen to your body, you’ll be stronger and have more energy. Some energy bars are okay to eat during exercise. I prefer bananas almost all the time. You could eat fresh fruit or a fruit smoothie for easier digestion. I know some people prefer peanut butter and crackers; but I’m not a big fan.

Generally you want to plan out you exercise and you’ll likely be able to do that if you live a semi-normal lifestyle. There are a few things to keep in mind. If your workout is about 4 hours from the time you eat, a regular meal is fine. A regular meal combines protein, fat and carbohydrates. You can eat a small carbohydrate-rich snack about an hour before your activity if you feel hungry. As you get closer to the activity, say 3 hours, you’ll want to eat lighter and specifically lighten up the protein and fat consumption. If you are going to eat about an hour before you activity then you’ll want an easily digestible carbohydrate. Any closer to your workout, say 15 minutes, then a sports drink will have to suffice. Something to consider is that the normally great-for-your-body high-fiber foods are to be avoided before workout. High-fiber foods will cause bloating and a sluggish feeling. It’s better to eat high-fiber foods after your activity.

Your after workout meal is essential to recover and preparing your muscles for the next workout. This is exactly the time to be focused on your next workout. Eating within an hour of your exercise activity will optimize the nutrient intake within your muscles. Proper glycogen stores are important and need to be replenished. So, of course carbohydrates after your workout are important. Any good source may come from yogurt, fruit, cheese, nuts, and cooked vegetables. Again, the normally good high-fiber carbs are detrimental quick digestion. It’s best to avoid whole wheat bread and brown rice for example.

Yet to be mentioned but very important is drinking. Water intake will ensure you have adequate fluids to prevent dehydration. The good thing about most sports drinks on the market is that they contain carbohydrates as well as electrolytes.

REFERENCES:

“Fuel Your Workout: Exercisers Who Eat before They Work out Have More Energy and Stand to Burn More Fat | Muscle & Fitness/Hers | Find Articles at BNET.” Find Articles at BNET | News Articles, Magazine Back Issues & Reference Articles on All Topics. Web. 29 Dec. 2010. .

Mayo Clinic Staff. “Eating and Exercise: 5 Tips to Maximize Your Workouts – MayoClinic.com.” Mayo Clinic. 18 Dec. 2010. Web. 29 Dec. 2010. .

• Why are carbs considered the most important fuel source for athletes?

As previously mentioned and important enough to reiterate, the best sources of carbohydrates are whole grains, vegetables (varied colors is best), fruits, beans, lean meat (chicken, fish), wheat germ, brewer’s yeast, peanuts and my favorite bananas. (While not a significant source of carbohydrates, watercress is a particularly good source for folic acid.) The goal is promotion of good health. These sources of carbohydrates provide our body with vitamins, minerals, fiber and phytonutrients. Whole grains specifically provide the healthy benefits of lower cholesterol which is expected to lower the risk of heart disease and promote vascular health.

Actually until lately I’ve never thought about “good carbs”, those containing fiber, being non-ideal sources of carbs for after workout consumption because of the need to quickly digest and assimilate the simple carbs (sugars). I will keep that in mind from now on.

REFERENCES:

“Carbohydrates – What Should You Eat? – The Nutrition Source – Harvard School of Public Health.” Harvard School of Public Health – HSPH. Web. 28 Dec. 2010. .

“What Are The Benefits Of Folic Acid Vitamins? | LIVESTRONG.COM.” LIVESTRONG.COM – Health, Fitness, Lifestyle | LIVESTRONG.COM. Web. 29 Dec. 2010. .

• What about carbohydrate containing beverages?

One thing an engine needs to run is fuel. The better and cleaner the fuel, the more efficient the engine runs. Athletes are machines. The better fed the athlete machine the better performing the athlete. Athletes need energy now and potential energy or stored energy for use as a secondary source of fuel. The bodies preferred source of fuel is the mighty carbohydrate. Carbohydrates are stored as glycogen within the muscles. (Protein is needed for muscle repair after use.)

I drink a lot of milk (and cereal). Milk offers both carbohydrate (lactose) and protein (whey and casein). Sports drinks, low-fat milk, plain or chocolate, is good for fueling, repairing and building muscle. The best results come from drinking as a recovery drink or post-exercise beverage. Milk has other performance-enhancing qualities as well. Milk contains electrolytes (sodium, potassium and other minerals), which are lost through sweat and must be replenished after exercise. Milk is also rich in nutrients such as calcium, phosphorus and vitamin D. (Mayo Clinic, Nelson & Zeratsky, 02/2010)

REFERENCES:

Nelson, Jennifer, and Katherine Zeratsky. “Milk Joins the Roster of Sports Drinks.” Nutrition and Healthy Eating. Mayo Clinic, 27 Feb. 2010. Web. 28 Dec. 2010. .